Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

3 Steps to Apply Shoulder Actions

Integrating Shoulder Actions

Integrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven’t yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it is best to start there and come back to this afterwards. The 3 step process will help you develop “Muscle Intelligence” or the awareness of how to create specific actions in your body to find less complicated positions which require less strength and give you the space to explore new sensations. If done consecutively these steps will build the strength over time that will make chaturanga feel light and free.

Most of us sitting at our computers are not able to get up and start practicing, but if you do have the liberty of doing so, practice along with this video. If not then simply watch and come back to it at another time so you can practice along – this is meant to help you apply the actions not just understand them.

Be patient with yourself as you work through each of the exercises – techniques take time to embody.

The Intention 

Perhaps the most confusing thing in the yoga community is the myriad of opinions about how to do each pose. Part of the reason for this is the differences each of us have from body type, to personality, to experience. Additionally, however,  each of us offering a path has a different intention behind our set of alignment cues or muscle actions. It is for this reason that I want to be clear that this is only one approach, and I am happy to provide for you the benefits and the challenges that come with this way. This approach to Chaturanga comes with the intention to build strength in multiple forearm muscles, the seratus anterior, triceps, external rotators of the the humerus, and the pectorals major. With all of these muscles working together to build strength you will inevitably feel more stable and light in your chaturanga and jump back to chaturanga, and also you will be well prepared for arm balances. If you have no intention of building strength in your upper body or practicing arm balances, there might be better ways of practicing Chaturanga. If you have a movement pattern that does not allow you to do protraction without upward tilt of the scapula then you might be better suited to a softer approach for a while. If you are experiencing chronic strain or compression in your wrist joints you may find leaning back in your chaturanga may be either better or worse for you. I mention this not to deter you from fully understanding and integrating this approach to chaturanga, but to help you to understand that there is never and will never be one correct approach to anything. What is good for you now may not be good for you later, and what was good for you yesterday may not be good for you today. This may be hard to grasp but if you try to keep an open mind and let yourself explore various approaches with the utmost attention to detail, you may find a greater sense of mastery in your body than you could ever find by doing one posture “the right way”. If you are ready to build strength, and/or set your self up for arm balances and jump backs then let’s get started together!

From Chaturanga to ARm Balances

Because the majority of the arm balances do not require the elbow joint to be bent at 90 degrees I recommend practicing Chaturanga in the same way. Rather than bending the elbows so the shoulders are at the same height as the elbows, keep the elbows  straighter with only a small bend .

 

3 Step Integration

When learning to integrate new muscle engagements or structural alignments into your practice, it is beneficial to simulate the shape with less stress on the muscles and joints. This usually entails changing your relationship to gravity. In the video, and in the 3 steps below I show you how to do this by doing chaturanga at the wall first, and then on your knees before trying the full posture. Doing these steps often provides a greater proficiency than simply trying it all out right away. This is because your body will always fall into its normal patterns when it’s asked to hold all your weight. We have to shake things up a bit to learn something new. 

Step 1 - Chaturanga at The Wall

Regardless of your level, doing chaturanga at the wall and applying the three shoulder actions is huge in helping build masterful proprioception. This is the most important step in my eyes, especially since you’ll have plenty of time in class to practice step 2 and 3. Taking all the weight off of your body and just applying the actions until it is fully integrated and completely clear in both mind and body will be the best thing you can do. Mastery is not about halfway getting something, but rather nailing it down so that it will never be forgotten regardless of how long you leave the subject of study. Rock this exercise several times for several days/weeks and you will be well set up for building strength rapidly. Strength builds rapidly when our actions are precise in our body.

Step 2: Chaturanga on Knees

To be honest, when I take a vinyasa class I do the first 5-10 chaturangas on my knees to get my body and mind linked together prior to floating back. Chaturanga on the knees is a great way to practice the actions with slightly less body weight. This is where you will begin building muscles appropriately, so be as precise and mindful as possible so you are strengthening the muscles required for the 3 shoulder actions. My best advice is start with your shoulders a little bit past the wrists to simulate the leaning forward when coming from plank. With your knees on the ground you can’t actually shift forward so you’ll have to begin by placing your knees closer to your wrists than you normally would. Second, make sure you create one long line from shoulders to knees, without breaking at the hips.

Step 3: Plank To Chaturanga

When attempting full chaturanga with a block, it becomes easier to compensate and “fake it” and either over engage in muscles that are not efficient for the actions, or simply getting caught up in compression – placing your bones in the way of the movement in order to slow the movement down – SEE  FIRST VIDEO when I talk about “Upward Tilt” of the scapula.

Mastering these shoulder actions will not only make your practice of chaturanga easier and more enjoyable, but will open up a whole new world of power and strength in your arm balances.

If you find yourself struggling to integrate the actions in this version I highly recommend focusing on the first two options for about 3-5 months and then coming back to this. 

Complexity

The shoulders are incredibly complex and as a result it takes quite a lot of self practice and study to gain any sort of mastery.  I break things down into small steps so that you are able to integrate the actions in your body more easily, however these steps are just the beginning. Let these actions settle into your body over time; rather than forcing them into every chaturanga, pick one acrtion to focus on in your classes and first observe what you are doing before you make changes. little by little try to apply the action and notice what it feels like each time. This is a highly effective approach that build patterns in the body and awareness in the mind. If you are interested in more shoulder strengtheners and stretches check out the Handstand Training, it comes with several videos that directly target the shoulders. Thank you for stopping by, please share your comments, questions, or requests for other blog topics!

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Down Dog: Avoid Shoulder Impingement

3 Steps to Avoid Shoulder Impingement

In Downward Facing Dog

Should You “Relax Your Shoulders” away from your ears?

In my previous blog, “The Yoga Cue That Could Be Destroying Your Shoulders”, I explained how taking the arms up overhead while dropping our shoulders down our back could be a recipe for shoulder impingement. Many teachers use downward dog as a “resting pose”.  In my experience, I have found that “Relaxing” in downward dog is quite often the reason for most shoulder issues, and can easily be rectified with the three cues I provide in the video and photo breakdown below: 

  1. Externally Rotate the Humerus
  2. Pronate The Forearms (not directly related to the shoulder but balances out step 1)
  3. Elevate the Scapula 

Elevation of the scapula happens when you lift your shoulder blades upward, which is like “shrugging” your shoulders, or when you excitedly reach your arms up to the sky. Naturally, we let our shoulders lift when our arms go up, but since many instructors cue the opposite it is easy develop a pattern that does not serve the health of our shoulders. In addition to the verbal cue of “soften your shoulders”, gravity also causes issues if we don’t actively resist when we are in postures like downward dog, forearm stand, handstand, or in a jump forward. My suggestion is to strengthen the muscles that elevate the scapula (Upper Trapezius and Seratus Anterior being the primary ones) in order to develop the pattern that can help to avoid shoulder impingement.

 Many people cringe when I suggest strengthening the muscles that lift the shoulders up, saying something like “but my shoulders are stuck up by my ears, shouldn’t I relax them down?” The Short answer is yes, but the longer answer is that muscles hold tension when they are weak. Your shoulders are likely up by your ears because of stress, rather than excess strength…unless you are a world champion body builder…then ignore this. We also have muscle holding patterns, which means that when we hold our neck, head, and arms in one position for most of the day it will cause the muscles to become accustomed to holding those positions, and as a result you will be somewhat stuck in that shape. Simply pulling your shoulders back down will not relax the trapezius – rather it could cause more stress and the muscle could become more aggravated.

Relaxing is undoubtedly important and it will help release tension in your mind and body. At the same time, muscles relax from being activated properly, and then released. You have certainly experienced this after engaging your muscles in a good work out or yoga class and then the incredible relaxation afterwords. Stretching a muscle can help release tension at times but more often than not I find active engagement or passive shorting of a muscle is far more effective. When a muscle is healthy and strong it is better able to relax. 

Follow these three easy steps to avoid shoulder impingement and you will grow stronger in your trapezius muscles and rotator cuff. 

Maintaining Joint Space

Research indicates that externally rotating the humerus helps to move the supraspinatus tendon away from the impingement area under the acromion process. Essentially this means that by rotating your arm bones outward (biceps turn forward) you are less likely to pinch the the soft tissues that run between your arm bone and the shoulder socket. 

 

Maintaining Joint Space

Research indicates that externally rotating the humerus helps to move the supraspinatus tendon away from the impingement area under the acromion process. Essentially this means that by rotating your arm bones outward (biceps turn forward) you are less likely to pinch the the soft tissues that run between your arm bone and the shoulder socket. 

 
 

Other Helpful Muscle Engagements

Research also shows that activating both the biceps and triceps at the same time  can actually support creating more space in the glenohumeral joint  (where the arm meets the shoulder socket). You can do this by actively pushing the arms straight, and then try to squeeze your hands toward each other like a bull dog.   It is challenging to do oppositional muscle engagements so this takes a bit of exploring. First work on straightening the elbows and activating the triceps. When you squeeze your arms toward each other you will also get the added benefit of activating the adductor muscles which can also support more space in the shoulder joint.

 

Other Helpful Muscle Engagements

Research also shows that activating both the biceps and triceps at the same time  can actually support creating more space in the glenohumeral joint  (where the arm meets the shoulder socket). You can do this by actively pushing the arms straight, and then try to squeeze your hands toward each other like a bull dog.   It is challenging to do oppositional muscle engagements so this takes a bit of exploring. First work on straightening the elbows and activating the triceps. When you squeeze your arms toward each other you will also get the added benefit of activating the adductor muscles which can also support more space in the shoulder joint.

 

Step 1 - Externally Rotate the Arm Upper Arm Bone

Rotating the humerus externally when the arm goes up over head can help to avoid the impingement interval in the joint. One of your rotator cuff muscles, the supraspinatus, runs through the glenohumeral joint (under the acromion process and above the head of the humerus). This muscle helps to lift the arms up from tadasana, but because of its location it is easily pinched if the arms go over head but the shoulder blades don’t follow the movement. Downward dog is often the culprit- the weight of the body on the shoulders requires that we put effort into the posture to push the ground away, however with cues like “relax your shoulders” and “soften” we often release the appropriate muscular action required to maintain space resulting in shoulder impingement. In plain English – Externally rotate your arms (triceps rotate toward your face) and you will maintain more space in the joint and less potential for impingement. 

Step 3: Upward Rotation of The Scapula

From the outer line of your shoulder blades press through your hands into the earth. When you elevate your shoulder blades toward the ears from the outside line of the arm, the bottom wingtip of the scapula begins to rotate out and up – this is known as upward rotation of the scapula. As a result of upward rotation your shoulder blades rotates and angles itself to allow the arm bone to be overhead without a collision of bones in the joint, creating less possibility of impingement. 

Step 2: Pronate the Forearm

When externally rotating the upper arm bone you will notice that the lower arm (forearm) will go along for the ride and rotate as well. This results in an increased pressure in the outside of the hand and wrist. To evenly distribute the weight to the whole hand, simply pronate your forearm, by rotating the inner forearm and hand down toward the ground. Many teachers will stress this by asking you to press your index finger and thumb down. Depending on your range of motion in your radial ulnar joint,  you may not be able to press the inside edge of your hand down and maintain external rotation of the shoulder. My suggestion is to turn the hands slightly outward if this is the case. Learning to rotate the forearm in opposition of the upper arm bone can be challenging, but through mindful repetition you will be able to do it, and you will feel an increased strength and stability from it. To Strengthen your wrist, I highly recommend Handstand Training

The 3 Actions

While I have broken this down into 3 steps, with time and practice it can be 1 step and the 3 actions can happen all at once. To build muscle coordination it is useful to separate the actions and practice them individually. Though I created a definitive order to follow, know that it is beneficial to mix up the 3 steps and put them out of order. You may find another combination to work better for your body! The dotted red line above is to indicate the path of the bottom wing tip of the scapula. If you do not do push the bottom wing tip will wind up closer to the spine, it is helpful to video yourself to see where your shoulder blades are on your back. 

Depression of the Scapula

Pulling your shoulders down away from the ears is the opposite of everything I have mentioned in this post, however it is an important action to work on especially for arm balances like side plank because depression creates stability when the arms are at or below shoulder height.

e

 

Depression of the Scapula

Pulling your shoulders down away from the ears is the opposite of everything I have mentioned in this post, however it is an important action to work on especially for arm balances like side plank because depression creates stability when the arms are at or below shoulder height.

e

 

When Can I Relax My Shoulders?

One of the best parts about getting stronger with shoulder elevation (upward rotation) is that the muscles of your upper trapezius will become more supple and be able to relax more easily. Just like after working really hard in a yoga class you feel that complete relaxation in your body, each of your muscles experience that after being strengthened. There are plenty of opportunities to relax your shoulders down your back – just not when you reach your arms overhead. So when you are sitting at your chair you can think shoulders move slightly back and shoulder blades relax downward. When you are in a strong posture like crow pose and your upper arms are not over head, you can even work on strengthening the muscles of depression of the scapula. My philosophy on the body is that there are no wrong actions or muscle engagements, there are just appropriate and inappropriate times to use them.

A great rule of thumb you can take with you: when in doubt just let your shoulders follow your hands – if the hands go up, let your shoulders go up, if they go down let them go down, if you reach forward let them go forward, etc. Enjoy your exploration, thank you for stopping by!

-Matt

 

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View Details

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  • The Technique Pack: 15 Yoga Pose Breakdowns
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Avoid Shoulder Impingement

Shoulder Impingement

The Yoga Cue That Could be Destroying Your Shoulders

 

“Relax your shoulders”

There probably isn’t a single yoga teacher out there, myself included, who hasn’t used the verbal cue “relax your shoulders away from the ears”. This cue can be totally innocent and helpful to point out unconscious patterns related to stress or posture, but it can also lead to some serious shoulder injuries when the arms are  over head. Shoulder Impingement is common amongst dedicated yogis, and many people have blamed chaturanga as the culprit. It has become more and more obvious, however, that downward dog is where most students are creating the issue. To be clear, downward dog is not the issue, it is the way in which many students do the pose that causes shoulder impingement.

When we take one arm up over head, eventually the shoulder blade and collar bone have to lift and rotate in order to maintain space in the joint. If you pull your shoulders down while your arms go up, you are not allowing the necessary rotation that allows you to maintain space. As a result you will cause a pinching or friction in the joint space where muscles, tendons, and subacromian bursa run through. If you continue to force this action repeatedly you can expect pain or injury.

You are most likely fine in standing poses simply because you’re not likely to force your arm up high enough to create the compression or impingement. Most people unconsciously bend their elbows when they reach up with their arms in poses like tree pose or warrior one – this gives the illusion or feeling that the arms are reaching up vertically while still keeping their shoulders soft.

On the other hand, in poses like downward dog the shape itself, in combination with its relationship to gravity, make it challenging to maintain space in the joint unless you understand how to elevate your shoulder blades toward your ears, and protract them away from each other. These two actions in combination with external rotation of the upper arm bone (triceps/arm pits turn toward face) will create upward rotation and help to maintain space in the joint. Rather than offering the cue “relax your shoulders”, many yoga teachers give an amazing hands on adjustment that indirectly creates more space in the shoulders. If you have had your hips pushed up and back or thighs pulled back then you know the feeling, but you probably were sensationally distracted by the stretch in your hamstrings. What actually moves your hips up and back if you don’t have the assistance of your teacher is elevation of your scapula – think shrug your shoulders.

When you elevate and upwardly rotate your shoulder blades you will not only bypass impingement but you will increase your range of motion. This is also the key to getting out of the banana back handstand or forearm stand. With these actions you give yourself the opportunity to have enough range of motion or “flexibility” that allows for the arms and rib cage to be at the same angle.This is definitely easier said than done, when you are upside down and have the entire weight of your body you have to be strong enough to elevate your scapula. Picture this, you are standing on your feet, you reach your arms up over head and then you shrug your shoulders up toward your ears. Then your entire bodyweight is placed on your hands. Your shoulders would want fall down. This is basically what it feels like to do a handstand at first. With the right exercises you will get stronger. If you are looking for exercises to help build strength and awareness in your shoulders I highly recommend The Handstand Strength Training video, which provides amazing exercises to build strength specific to poses with arms over head.

To sum it up, try allowing your shoulders to rise up whenever you lift your arms over head. Watch the video above to gain a clearer understanding of these actions

SO Why Have I been told to relax my shoulderS?

The cue to relax your shoulders is great when we are in postures where the arms our out to the side, or lower. In Warrior 2 depressing the shoulder blades down the back can be stabilizing and strengthening. Postures like chaturanga, and other various arm balances are also great opportunities to work on depression of the scapula. When the arms are over head such as down dog, handstand, and forearm stand there is fairly great risk in pulling your shoulders down, and there is a great opportunity to develop health in the trapezius muscles when you elevate the shoulders upward. 

 

SO Why Have I been told to relax my shoulderS?

The cue to relax your shoulders is great when we are in postures where the arms our out to the side, or lower. In Warrior 2 depressing the shoulder blades down the back can be stabilizing and strengthening. Postures like chaturanga, and other various arm balances are also great opportunities to work on depression of the scapula. When the arms are over head such as down dog, handstand, and forearm stand there is fairly great risk in pulling your shoulders down, and there is a great opportunity to develop health in the trapezius muscles when you elevate the shoulders upward. 

Other Helpful Muscle Engagements 

Research also shows that activating both the biceps and triceps at the same time  can actually support creating more space in the glenohumeral joint  (where the arm meets the shoulder socket). You can do this by actively pushing the arms straight, and then try to squeeze your hands toward each other like a bull dog.   It is challenging to do oppositional muscle engagements so this takes a bit of exploring. First work on straightening the elbows and activating the triceps. When you squeeze your arms toward each other you will also get the added benefit of activating the adductor muscles which can also support more space in the shoulder joint. 

 

Other Helpful Muscle Engagements

Research also shows that activating both the biceps and triceps at the same time  can actually support creating more space in the glenohumeral joint  (where the arm meets the shoulder socket). You can do this by actively pushing the arms straight, and then try to squeeze your hands toward each other like a bull dog.   It is challenging to do oppositional muscle engagements so this takes a bit of exploring. First work on straightening the elbows and activating the triceps. When you squeeze your arms toward each other you will also get the added benefit of activating the adductor muscles which can also support more space in the shoulder joint.

Step 1 - Externally Rotate the Upper Arm Bone

Rotating the humerus externally when the arm goes up over head can help to avoid the impingement interval in the joint. One of your rotator cuff muscles, the supraspinatus, runs through the glenohumeral joint (under the acromion process and above the head of the humerus). This muscle helps to lift the arms up from tadasana, but because of its location it is easily pinched if the arms go over head but the shoulder blades don’t follow the movement. Downward dog is often the culprit- the weight of the body on the shoulders requires that we put effort into the posture to push the ground away, however with cues like “relax your shoulders” and “soften” we often release the appropriate muscular action required to maintain space resulting in shoulder impingement. In plain English – Externally rotate your arms (triceps rotate toward your face) and you will maintain more space in the joint and less potential for impingement. 

Step 3: Upward Rotation of The Scapula

From the outer line of your shoulder blades press through your hands into the earth. When you elevate your shoulder blades toward the ears from the outside line of the arm, the bottom wingtip of the scapula begins to rotate out and up – this is known as upward rotation of the scapula. As a result of upward rotation your shoulder blades rotates and angles itself to allow the arm bone to be overhead without a collision of bones in the joint, creating less possibility of impingement. 

Step 2: Pronate the Forearm

When externally rotating the upper arm bone you will notice that the lower arm (forearm) will go along for the ride and rotate as well. This results in an increased pressure in the outside of the hand and wrist. To evenly distribute the weight to the whole hand, simply pronate your forearm, by rotating the inner forearm and hand down toward the ground. Many teachers will stress this by asking you to press your index finger and thumb down. Depending on your range of motion in your radial ulnar joint,  you may not be able to press the inside edge of your hand down and maintain external rotation of the shoulder. My suggestion is to turn the hands slightly outward if this is the case. Learning to rotate the forearm in opposition of the upper arm bone can be challenging but through mindful repetition you will be able to do it, and you will feel an increased strength and stability from it. To Strengthen your wrist, I highly recommend Handstand Training

The 3 Actions

While I have broken this down into 3 steps, with time and practice it can be 1 step and the 3 actions can happen all at once. To build muscle coordination it is useful to separate the actions and practice them individually. Though I created a definitive order to follow, know that it is beneficial to mix up the 3 steps and put them out of order. You may find another combination to work better for your body! The dotted red line above is to indicate the path of the bottom wing tip of the scapula. If you do not do push the bottom wing tip will wind up closer to the spine, it is helpful to video yourself to see where your shoulder blades are on your back. 

Depression of the Scapula

Pulling your shoulders down away from the ears is the opposite of everything I have mentioned in this post, however it is an important action to work on especially for arm balances like side plank because depression creates stability when the arms are at or below shoulder height.

e

 

Depression of the Scapula

Pulling your shoulders down away from the ears is the opposite of everything I have mentioned in this post, however it is an important action to work on especially for arm balances like side plank because depression creates stability when the arms are at or below shoulder height.

e

When Can I Relax My Shoulders?

 

One of the best parts about getting stronger with shoulder elevation (upward rotation) is that the muscles of your upper trapezius will become more supple and be able to relax more easily. Just like after working really hard in a yoga class you feel that complete relaxation in your body, each of your muscles experience that after being strengthened. There are plenty of times to relax your shoulders down your back – just not when you reach your arms overhead. So when you are sitting at your chair you can think shoulders move slightly back and shoulder blades relax downward. When you are in a strong posture like crow pose and your upper arms are not over head, you can even work on strengthening the muscles of depression of the scapula. My philosophy on the body is that there are no wrong actions or muscle engagements, there are just appropriate and inappropriate times to use them. 

A great rule of thumb you can take with you: when in doubt just let your shoulders follow your hands – if the hands go up, let your shoulders go up, if they go down let them go down, if you reach forward let them go forward, etc. Enjoy your exploration, thank you for stopping by!

-Matt

 

Handstand Strength Training

learn the techniques that make Handstand fun, easy and accessible! This collection of the top 12 most effective exercises will make you rethink how you approach handstand and what is possible, so you can finally build the proper strength and awareness it takes to hold a handstand.

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5 Step Pigeon Pose Best Hip Stretch

5 Step Pigeon Pose Best Hip Stretch

5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

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Neck And Shoulder Pain Relief 3 Step Release

Neck And Shoulder Pain Relief 3 Step Release

NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

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WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

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Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

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Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

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Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

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Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

 

The Elements of Mastery

Are you looking to go deeper in your study of yoga and want an online resource to support you in your journey? This training packed with content to advance your practice and teaching! You can take your time or immerse yourself in the training.

 

Handstand Training

A long time best seller, this handstand training brings you the tools and training that are required for a masterful handstand. In this series  you will build strength in the areas of the body that actually matter, and learn the why and how with each step.

 

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